A week you can actually repeat
for Kayaking & paddling.

Place the hard work

Two strength sessions and one progressively longer paddle or easy aerobic day.

A repeatable structure

Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Increase paddling distance gradually and use easy aerobic work.

Adjust the dial

When practices or matches rise, reduce gym sets before dropping the habit entirely. Watch shoulder and back fatigue when adding gym work to long paddles.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Chest-supported row

Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.

FULL TECHNIQUE GUIDE ↗

Dumbbell Romanian deadlift

Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

FULL TECHNIQUE GUIDE ↗

One-arm dumbbell row

Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength sessions and one progressively longer paddle or easy aerobic day. Increase paddling distance gradually and use easy aerobic work.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Stroke efficiency and water safety require on-water instruction. Watch shoulder and back fatigue when adding gym work to long paddles.